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How much protein in egg whites?

This question is about Nutrition
Elle Penner, MPH, RD
Here is how much protein is in egg whites, according to data from the USDA [1]: 
  • 1 large (33 g) egg: 3.6 g of protein from egg whites
  • 1 cup (220 g) of egg whites: 26 g of protein 
While egg whites are a great source of quality protein, yolks actually contain more protein by weight and make up nearly half of the protein in an egg [1]. In addition to being a good source of protein, the yolk contains other important nutrients, including essential fatty acids, vitamins A, D, B12, and folate, as well as calcium, phosphorus, and iodine.
eggs in a carton


  1. FoodData Central. (n.d.-c). U.S. Department of Agriculture. Retrieved April 19, 2022, from https://fdc.nal.usda.gov/